New Ulm CrossFit – WOD

Warm-up

3 Rounds

100m jog

6 Air squats

6 PTTT

16 Jumping jacks

At Home Video: https://youtu.be/YZg4tNIJLAQ

Mobility

Pigeon 1:00 each

Child pose 1:00

Movement Prep

*Overhead Squat technique

Find correct OH position

Work on Stability in OH position

Work on control in the squat

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled: Weight as needed for good form, 200 m run

Home WOD

Metcon (Time)

5 Rounds

400m run

15 Air squats